It’s no secret that seed oils have found their way into countless foods we consume daily. From salad dressings and sauces to snacks and even seemingly healthy items, seed oils like canola, soybean, and sunflower oil are everywhere.
This abundance isn’t surprising — these oils are inexpensive and widely used in food manufacturing.
But if you’ve noticed more people seeking out seed oil-free products or paying closer attention to ingredient labels, there’s a reason for it. Seed oils are high in omega-6 fatty acids, which, when consumed in excess, can contribute to inflammation and other health concerns ❶.
If you’ve been looking for ways to improve your diet, starting with a seed-oil-free grocery list is a great place to begin. Let’s explore what this grocery list could look like in this article.
What are Seed Oils?
Seed oils are oils derived from the seeds of various plants and are commonly used in cooking and food production. Examples of popular seed oils include canola, soybean, corn, sunflower, and cottonseed oil.
These oils are typically extracted through processes that may involve high heat and chemical solvents, which help to increase their yield but can also strip away beneficial nutrients ❷.
Seed Oils and their Prevalence in Modern Foods
Seed oils are very common in modern foods because they are cheap and versatile. You can find these oils in many processed and packaged products, such as salad dressings, snacks, baked goods, and frozen meals. They enhance the flavor and texture of food without changing the taste too much.
Their high smoke points make them good for various cooking methods, and their long shelf life is appealing to both manufacturers and consumers.
However, health experts have raised concerns about eating too many seed oils. These oils are high in omega-6 fatty acids, which can upset the balance of fats in our diet and possibly lead to inflammation and chronic health problems ❸.
Additionally, the process of making these oils can create trans fats and add harmful chemicals, which lower their nutritional value.
Your Complete Seed Oil-Free Grocery List
As people become more aware of these risks, many are looking for ways to cut down on seed oils by reading ingredient labels, choosing whole foods, and using healthier fats like olive oil, avocado oil, and coconut oil.
Opting for alternatives can make a big difference. Start with this seed oil-free grocery list:
Fats and Oils
These alternatives not only steer clear of seed oils but also offer a range of flavors and cooking benefits to suit your diet and preference:
- Algae Oil. Algae oil is a sustainable and seed oil-free alternative that is rich in monounsaturated fats and omega-3 fatty acids. Algae Cooking Club’s algae oil has a neutral, slightly buttery flavor that enhances delicate ingredients without overwhelming them. Its high smoke point of 535°F (about 125°F higher than extra virgin olive oil) makes it ideal for high-heat cooking, searing, frying, and baking without burning.
- Extra Virgin Olive Oil. Extra virgin olive oil (EVOO) is a staple in seed oil-free cooking, known for its rich taste and high antioxidant content. It is predominantly made of heart-healthy monounsaturated fats and is excellent for dressings or low-heat cooking. A trusted brand is California Olive Ranch.
- Avocado Oil. Avocado oil is another great seed oil-free option. It’s packed with monounsaturated fats and boasts a high smoke point, which makes it suitable for frying and grilling. Its mild flavor enhances salads and dressings. Chosen Foods Avocado Oil is a popular choice among consumers.
- Coconut Oil. Coconut oil is a beloved seed oil-free fat that remains solid at room temperature and brings a distinct coconut flavor to recipes. It is rich in medium-chain triglycerides (MCTs) and works well in baking and sautéing. Nutiva Organic Virgin Coconut Oil is a widely recognized brand.
- Butter. Butter is a classic seed oil-free fat made from churned cream, offering richness to dishes and excellent performance in baking and frying. Grass-fed varieties, such as Kerrygold Pure Irish Butter, provide additional vitamins and healthier fats.
- Ghee. Ghee, or clarified butter, is a seed oil-free fat that has the milk solids removed. It’s lactose-free and suitable for high-heat cooking and is especially popular in Indian cuisine. A well-known brand is 4th & Heart Ghee.
- Tallow. Tallow, rendered beef fat, is a nutritious seed oil-free option with a high smoke point, perfect for frying and roasting. It adds a rich flavor to dishes. Fatworks Grass-Fed Beef Tallow is a reputable choice for quality tallow.
- Lard. Lard, rendered pork fat, is another traditional seed oil-free fat that is excellent for baking and frying. It enhances the flavor of dishes and is particularly prized for making flaky pastry crusts. Epic Provisions Pork Lard is a popular brand among those looking for quality lard.
Sauces and Condiments
In addition to cooking oils, there are plenty of seed oil-free condiments that can elevate your meals while keeping your ingredients clean and wholesome. Check out these alternatives:
- Mayonnaise. Seed oil-free mayonnaise is a creamy condiment made from wholesome ingredients like egg yolks and olive oil. It avoids harmful seed oils often found in conventional mayonnaise. Primal Kitchen's Classic Mayonnaise is a popular choice, made with avocado oil for a healthier twist.
- Mustard. Mustard is a flavorful, seed oil-free condiment that adds a zesty kick to sandwiches, dressings, and marinades. Many brands offer seed oil-free varieties, but Stonewall Kitchen's Organic Yellow Mustard is a favored option that emphasizes clean ingredients.
- Ketchup. Seed oil-free ketchup can be a healthier alternative to traditional versions, which often contain added sugars and oils. Primal Kitchen Organic Ketchup is a popular brand, made with wholesome ingredients and free from seed oils.
- Hot sauce. Hot sauce can enhance flavors without the use of seed oils, making it a great addition to a variety of dishes. Cholula Hot Sauce is a well-known brand that offers a flavorful option without seed oils, making it a popular choice among spice lovers.
- Salsa. Salsa is a vibrant and healthy condiment, perfect for dipping or as a topping, and many varieties are seed oil-free. Herdez Salsa is a favorite brand that provides authentic Mexican flavors without any seed oils in its ingredients.
- Guacamole. Guacamole is a creamy, seed oil-free dip made primarily from avocados, lime, and spices. Wholly Guacamole offers pre-made guacamole packs that focus on fresh ingredients and are free from seed oils, making it a convenient option for snacking.
- Tahini. Tahini, a paste made from ground sesame seeds, is a seed oil-free ingredient commonly used in Mediterranean dishes and dips. Soom Foods Tahini is a popular brand known for its smooth texture and high-quality sesame seeds.
- Vinegar. Vinegar is a versatile seed oil-free condiment used in dressings, marinades, and pickling. Bragg Organic Apple Cider Vinegar is a well-known brand that offers organic and unfiltered options — perfect for enhancing flavors without seed oils.
- Soy Sauce Alternative. For those avoiding traditional soy sauce, a seed oil-free alternative made from coconut aminos is a great choice. Coconut Secret Organic Coconut Aminos is a popular brand with a soy-free, gluten-free option that has a similar umami flavor.
Processed Foods
While processed foods may not always be the healthiest choice, they can be convenient for those moments when you crave something crunchy or need a quick meal or snack.
Fortunately, there are plenty of seed oil-free options available that allow you to enjoy these treats:
- Chips. Seed oil-free chips are a crunchy snack option that avoids unhealthy oils often used in traditional chips. Siete Grain-Free Tortilla Chips are a popular choice, made with avocado oil and featuring flavors like lime and sea salt, providing a delicious alternative for snacking.
- Crackers. Seed oil-free crackers make for a great snack or pairing with dips without the additives found in conventional options. Simple Mills Almond Flour Crackers are a favorite, made from wholesome ingredients and offering a crunchy texture with no seed oils.
- Granola Bars. Granola bars can be a convenient on-the-go snack, and opting for seed oil-free varieties ensures you’re avoiding unhealthy fats. LÄRABAR is a popular brand that emphasizes whole ingredients like dates, nuts, and egg whites, providing a clean and nutritious snack.
- Popcorn. Popcorn is a light, seed oil-free snack that can be enjoyed in various flavors. LesserEvil Organic Popcorn is a well-known brand that uses coconut oil instead of seed oils, offering flavors like Himalayan pink salt for a guilt-free treat.
- Cereal. Finding seed oil-free cereal can be a challenge, but options are available that focus on clean ingredients. Paleo Powder Grain-Free Cereal is a popular choice, made without grains or seed oils, providing a nutritious start to your day.
- Nut Butter. Nut butter is a versatile and nutritious snack, and many seed oil-free varieties focus on pure nut ingredients. Justin’s Classic Almond Butter is a favorite, made from just almonds and salt, ensuring a clean, flavorful spread without added oils.
- Protein Bars. Protein bars can be an excellent source of nutrition, and opting for seed oil-free options ensures you avoid unhealthy ingredients. EPIC Bars are a popular choice, made with high-quality protein sources like grass-fed meat and real ingredients, free from seed oils.
- Frozen Meals. Frozen meals can provide convenience without compromising health. Primal Kitchen Frozen Meals is a well-regarded brand, offering options made with clean, whole ingredients and free from seed oils, perfect for quick and nutritious meals.
- Cookies. Seed oil-free cookies can satisfy your sweet tooth while adhering to healthier eating habits. Hu Grain-Free Cookies are a popular choice, made with simple, wholesome ingredients and avoiding seed oils, delivering delicious flavors in every bite.
Dairy
Dairy products are a common part of many diets, and selecting seed oil-free options helps you maintain a healthier approach to cooking and snacking.
From milk to cheese, there are plenty of clean and wholesome choices:
- Milk. Seed oil-free milk options are essential for those looking to avoid unhealthy fats in their diet. Organic Valley Whole Milk is a popular choice, made from grass-fed cows and free from additives, ensuring a rich and creamy product without any seed oils.
- Cream. Cream can add richness to various dishes, and opting for seed oil-free varieties ensures you're using a clean ingredient. Horizon Organic Heavy Whipping Cream is a well-known brand, offering organic cream without added seed oils, perfect for cooking, baking, or whipping.
- Yogurt. Yogurt is a versatile dairy product, and choosing seed oil-free options is important for a healthier choice. Stonyfield Organic Whole Milk Yogurt is a popular brand that emphasizes organic ingredients and is free from seed oils, making it a nutritious snack or breakfast option.
- Cheese. Seed oil-free cheese options can be a flavorful addition to meals and snacks. Tillamook Cheddar Cheese is a trusted brand known for its high-quality cheese made from simple ingredients, free from seed oils, and perfect for sandwiches, cheese boards, or cooking.
- Sour Cream. Sour cream can enhance flavors in dips and recipes, and choosing a seed oil-free version is key for a clean diet. Daisy Brand Sour Cream is a popular choice, made from simple ingredients without any added seed oils, making it a reliable option for cooking and baking.
Meat
When it comes to protein, choosing high-quality, seed oil-free options can make a big difference in both flavor and nutrition. Here’s a look at some top seed oil-free proteins to consider:
- Grass-Fed Beef. Grass-fed beef is a healthier alternative to conventionally raised beef, rich in omega-3 fatty acids and other nutrients. ButcherBox is a popular subscription service that provides high-quality grass-fed beef, ensuring a clean and nutritious source of protein.
- Free-Range Chicken. Free-range chicken is raised in a natural environment, resulting in better flavor and higher nutrient content. Organic Prairie offers free-range chicken products that are free from antibiotics and hormones, making it a trustworthy choice for seed oil-free diets.
- Wild-Caught Fish. Wild-caught fish is an excellent source of omega-3 fatty acids and high-quality protein. Sea to Table is a popular brand that connects consumers with sustainably caught wild fish, ensuring freshness and a seed oil-free option for meals.
- Bacon. Bacon can be enjoyed as a flavorful addition to meals when opting for high-quality, seed oil-free varieties. Niman Ranch Bacon is a well-regarded brand known for its humanely raised pork and simple ingredients, ensuring no added seed oils.
- Sausages. Sausages can vary in quality, but choosing seed oil-free options ensures a healthier choice. Applegate Organics Chicken Sausage is a popular brand that focuses on natural ingredients and avoids fillers and seed oils, offering a delicious protein source.
- Deli Meats. Deli meats are often convenient for sandwiches and snacks, and opting for seed oil-free varieties is essential for a clean diet. Boar’s Head Oven Roasted Turkey is a trusted brand that provides deli meats made without added preservatives or seed oils.
- Eggs. Eggs are a versatile and nutrient-dense protein source. Choosing organic or pasture-raised eggs ensures quality and a seed oil-free product. Vital Farms Pasture-Raised Eggs are well-known for their high standards of animal welfare and rich flavor.
- Plant-Based Protein. For those seeking plant-based protein sources, it’s essential to find options free from unhealthy oils. Beyond Meat offers a range of plant-based protein products, including burgers and sausages, that focus on clean ingredients without seed oils.
Baked Goods
If you're in the mood for something baked, choosing seed oil-free options ensures that you’re still getting the comforting, delicious flavors you love, minus the harmful oils.
Here are some tasty seed oil-free baked goods to try:
- Bread. Seed oil-free bread can be a nutritious base for sandwiches and toast. Ezekiel 4:9 Bread is a popular choice, made from sprouted whole grains and legumes, ensuring no seed oils are added for a wholesome and nutritious option.
- Muffins. Muffins can be a delicious snack or breakfast option, and opting for seed oil-free varieties ensures healthier choices. Simple Mills Almond Flour Muffins are a well-regarded brand, offering grain-free muffins made from wholesome ingredients without any seed oils.
- Tortillas. Tortillas are a versatile staple for wraps and meals, and seed oil-free options provide a cleaner alternative. Siete Grain-Free Tortillas is a popular brand made from almond flour and coconut flour, providing a gluten-free and seed oil-free option for tacos and burritos.
- Pancakes. Pancakes can be enjoyed as a breakfast favorite, and choosing seed oil-free mixes ensures a healthier start to the day. Birch Benders Pancake & Waffle Mix offers a seed oil-free option made with clean ingredients, perfect for fluffy pancakes.
- Brownies. Seed oil-free brownies can satisfy your sweet tooth without unhealthy fats. Keto Brownies by Lily's are a popular choice, made with high-quality ingredients and sweetened with stevia, ensuring a delicious treat without seed oils.
Frozen Products
Convenience doesn't have to come at the expense of your health. There are plenty of frozen options available that are free from seed oils, making it easy to add nutritious choices to your meals.
Below are some options:
- Frozen Vegetables. Frozen vegetables are a convenient way to add nutrition to meals without the need for seed oils. Birds Eye Steamfresh Frozen Vegetables is a popular brand offering a variety of frozen vegetable blends that are free from added oils, making it easy to incorporate veggies into your diet.
- Frozen Fruits. Frozen fruits are perfect for smoothies, baking, or snacking, and choosing seed oil-free options ensures purity. Wyman's Frozen Wild Blueberries is a well-known brand that provides high-quality frozen fruits without any additives or seed oils, offering a nutritious option.
- Frozen French Fries. Frozen French fries are a popular side dish, and opting for seed oil-free brands means a healthier choice. Jesse and Ben’s is a popular brand that provides organic fries cooked in healthier oils, ensuring no seed oils are used in their products.
Snacks
For those looking to snack smarter, seed oil-free options are not only delicious but also easy to find. Here are some great choices that will satisfy your cravings:
- Beef Jerky. Beef jerky is a protein-packed snack that can be both convenient and satisfying. EPIC Provisions Grass-Fed Beef Jerky is a popular choice, made from high-quality grass-fed beef without added preservatives or seed oils, making it a wholesome option for on-the-go snacking.
- Dark Chocolate. Dark chocolate can be a delicious treat, and choosing seed oil-free varieties ensures a cleaner indulgence. Hu Chocolate is a well-known brand that offers dark chocolate bars made with simple, high-quality ingredients and no added seed oils, perfect for satisfying your sweet tooth.
- Dried Fruit. Dried fruit is a sweet, convenient snack that can provide vitamins and minerals. Bare Organic Dried Fruit is a favored brand that offers various options like dried apples and bananas, made without added sugars or seed oils, ensuring a wholesome treat.
The Bottom Line
Transitioning to a seed oil-free diet doesn’t mean sacrificing flavor or convenience. By incorporating this grocery list into your grocery trips, you can make informed choices that align with your goals.
As we become more aware of the health risks tied to seed oils, prioritizing better choices can significantly enhance our wellness. Happy shopping!
